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13
Mar

160314 Monday’s WOD

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Warm-up: 2-3 rounds (not for time)

  • 10  squats
  • 10  pushups
  • 10 sit-ups
  • 10 pull-ups or kipping swings
  • 10 KB Good mornings
  • 10 PVC pass throughs

 

Lifting I: PS 1 RM (10 Minutes)


Lifting II: Every 1:30 for 9:00 (7 sets):

5 T&G Power Cleans – beging around 60% and work to a 5rm for the day


Metcon: AMRAP in 12 min

  • 30 Kettlebell Swings (r)
  • 15 Pistols (R+L=2)
  • 7 Hang Squat Snatch 105/75

Scaling Options

Performance, go heavy on KB swings, Fitness, scale KBs as needed. Sub 30 Air squats if you can’t do pistols 

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